{"id":15835,"date":"2020-09-08T14:57:36","date_gmt":"2020-09-08T13:57:36","guid":{"rendered":"http:\/\/opa.org.uk\/?p=15835"},"modified":"2021-01-21T15:02:06","modified_gmt":"2021-01-21T15:02:06","slug":"the-best-side-to-sleep-on-for-digestion-and-other-benefits","status":"publish","type":"post","link":"https:\/\/opa-old.voidappsdev.uk\/?p=15835","title":{"rendered":"The best side to sleep on for digestion and other benefits"},"content":{"rendered":"<div>\n<p>Some people think that the best sleeping position to aid digestion is the left side. But, research is limited, and most evidence is anecdotal.<\/p>\n<\/div>\n<p>In this article, we discuss how sleeping positions may impact digestion and other aspects of a person\u2019s health, plus other tips for sleeping well.<\/p>\n<h2>Digestion benefits and left-side sleeping<\/h2>\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; font-size: 16px; vertical-align: baseline; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; padding: 0px; color: #333333; font-family: Roboto, Arial, Helvetica, sans-serif;\">\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Many people believe that sleeping on the left side is the best option for digestion. However, whether a person chooses to sleep on their front, side, or back, it is imperative that they get themselves in the correct position, have supportive pillows, and a firm mattress.<\/p>\n<ul style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px 0px 0px 40px; line-height: 1.6em;\">\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Gut health: There is no medical evidence to support that sleeping on one side is more beneficial than the other. However, the location of the stomach is a clue. The stomach\u2019s natural position is on the left side, where it can digest food more effectively. Gravity helps the waste travel from the small intestine to the large intestine.<\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Help with heartburn: People who experience\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/9151\">heartburn<\/a>\u00a0should sleep on their left side, as right-side sleeping relaxes connecting muscles between the stomach and the esophagus. When these muscles contract, they help control the acid reflux process. Research from the\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8071510\/\" target=\"_blank\" rel=\"noopener noreferrer\">Journal of Clinical Gastroenterology<\/a>\u00a0has shown a higher likelihood of acid reflux from sleeping on the right side.<\/li>\n<\/ul>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\"><a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/325822\">Learn more about ways to improve digestion here.<\/a><\/p>\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\">\n<h2 id=\"swoopAd\" style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\"><strong><span style=\"background-color: transparent;\">Sleep disorders and sleep positions<\/span><\/strong><\/h2>\n<\/div>\n<\/div>\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; font-size: 16px; vertical-align: baseline; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; padding: 0px; color: #333333; font-family: Roboto, Arial, Helvetica, sans-serif;\">\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">The National Sleep Foundation have carried out polls since 1991 to identify people\u2019s sleeping habits in the United States. In 2020, they highlighted that significant numbers of people in America feel sleepy about\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/03\/SIA-2020-Q1-Report.pdf?x72630\" target=\"_blank\" rel=\"noopener noreferrer\">3 days per week<\/a>, which often impacts on their daily lives.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">With such high numbers, it is no surprise that people are interested in which sleeping positions work best. A\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.dovepress.com\/sleep-positions-and-nocturnal-body-movements-based-on-free-living-acce-peer-reviewed-fulltext-article-NSS\" target=\"_blank\" rel=\"noopener noreferrer\">2017 cross-sectional study<\/a>\u00a0investigating sleep positions and movement has shown that the predominant sleeping position is on the side.<\/p>\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\">\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\">Side sleeping<\/div>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Side sleeping has many other health benefits apart from aiding\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/320014\">digestion<\/a>. However, a person must adequately support their body with a firm mattress and pillows, no matter what side they sleep on. This article examines the pros and cons of side sleeping.<\/p>\n<p>Side sleeping benefits<\/p>\n<ul style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px 0px 0px 40px; line-height: 1.6em;\">\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Brain power: A\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.jneurosci.org\/content\/35\/31\/11034\" target=\"_blank\" rel=\"noopener noreferrer\">2015 animal study<\/a>\u00a0using mice reports that side sleeping helps to remove toxins from the brain and may even reduce the risk of neurological disease.<\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Keep snoring under control: Sleeping on the side helps keep airways open, which means people are less likely to\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/303834\">snore.<\/a><\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Pressure point: Lying on the right side reduces pressure on the\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/320565\">heart<\/a>\u00a0muscles by creating more space in the chest cavity. A study published in the\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109702027171\" target=\"_blank\" rel=\"noopener noreferrer\">Journal of the American College of Cardiology<\/a>\u00a0reports that people with congestive heart failure (CHF) felt more uncomfortable when sleeping on their left side.<\/li>\n<\/ul>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">If a person wants to sleep on their side, positioning a pillow at the base of their\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/326984\">spine<\/a>\u00a0will help them maintain that position.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\"><a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-pilllows-for-neck-pain\">Learn more about using pillows during side sleeping to ease neck pain here.<\/a><\/p>\n<h3 style=\"box-sizing: border-box; margin: 0px 0px 0.4em; border: 0px; outline: 0px; font-size: 1.4375em; vertical-align: baseline; background: transparent; padding: 0px; color: #2e3192; font-family: 'PT Serif', Arial, Helvetica, sans-serif; letter-spacing: 0.05em; line-height: 1.4em;\">Side sleeping cons<\/h3>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Side sleeping can affect blood flow and put pressure on the stomach and\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/305190\">lungs<\/a>. Resting on one arm can also cause numbness, while a person with shoulder problems may have difficulties lying on their side.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">As the head tends to move forward when a person sleeps on their side, it is important to use a firm and responsive pillow. This is the best way to ensure alignment between the head and spine.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Another way of keeping the spine and lower half of the body aligned is by putting a pillow between the legs. This can also help support the knees.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Side sleeping adds additional pressure to the face, so be wary of wrinkles.<\/p>\n<div id=\"hl-incontent-video-ad\" style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\">Sleeping on the back<\/div>\n<\/div>\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\">\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">The National Sleep Foundation indicate that sleeping on the back, or in a supine position, is the healthiest position for sleep. However, only\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.sleep.org\/articles\/best-sleep-position\/\" target=\"_blank\" rel=\"noopener noreferrer\">8%<\/a>\u00a0of people sleep like this.<\/p>\n<h3 style=\"box-sizing: border-box; margin: 0px 0px 0.4em; border: 0px; outline: 0px; font-size: 1.4375em; vertical-align: baseline; background: transparent; padding: 0px; color: #2e3192; font-family: 'PT Serif', Arial, Helvetica, sans-serif; letter-spacing: 0.05em; line-height: 1.4em;\">Benefits of sleeping on the back<\/h3>\n<ul style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px 0px 0px 40px; line-height: 1.6em;\">\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Even weight distribution: Sleeping on the back takes pressure off the hips and shoulders.<\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Stable spine position:\u00a0The head, neck, and spine can rest in a neutral position.<\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Better pain management: A person is less likely to experience pain.<\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Better\u00a0acid reflux management: Facing the ceiling wards off acid reflux.<\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Reduces grinding of teeth: A person is less likely to clench their jaw or\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/190180\">grind their teeth<\/a>\u00a0while asleep.<\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Helps maintain a youthful appearance:\u00a0It reduces pressure on the face, resulting in fewer facial\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/174852\">wrinkles<\/a>.<\/li>\n<\/ul>\n<h3 style=\"box-sizing: border-box; margin: 0px 0px 0.4em; border: 0px; outline: 0px; font-size: 1.4375em; vertical-align: baseline; background: transparent; padding: 0px; color: #2e3192; font-family: 'PT Serif', Arial, Helvetica, sans-serif; letter-spacing: 0.05em; line-height: 1.4em;\">Cons of sleeping on the back<\/h3>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">One major issue with back sleeping is\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/146619\">acid reflux<\/a>, as this position allows acid to travel back up the throat.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Sleeping on the back can make snoring or\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/320569\">sinus conditions<\/a>\u00a0worse. This happens because the back of the tongue collapses into the airway, obstructing breathing. People who snore should try sleeping on their side.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">A person could help alleviate these symptoms by adding pillows to elevate their head. This can also help with\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/73936\">headaches<\/a>.<\/p>\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\">\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\"><a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9;\" contenteditable=\"false\" name=\"stomach-sleeping\"><\/a>Sleeping on the stomach<\/div>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">There are many reasons why experts do not recommend sleeping on the stomach. They include:<\/p>\n<ul style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px 0px 0px 40px; line-height: 1.6em;\">\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">It is challenging to keep the spine in a neutral position, which can cause back and neck pain.<\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Placing the head on one side can strain the neck.<\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Tucking hands or arms under a pillow may lead to numbness, tingling, or pain, and longer-term damage.<\/li>\n<\/ul>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">For those who sleep on their front, placing a firm pillow under the hips can raise the bottom of the spine, making sleep more comfortable.<\/p>\n<\/div>\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\">\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\">Digestion and sleeping well<\/div>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">The digestive system is incredibly complicated. A range of factors influence gut health, with\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/321869\">bloating<\/a>,\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/158634\">diarrhea<\/a>,\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/145750\">pain<\/a>, and\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/150322\">constipation<\/a>\u00a0being common ailments.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Sleep may affect digestion because the stomach continues to work while a person is unconscious.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Eating just before sleeping can have a significant effect and lead to a variety of symptoms that can disrupt sleep. These include:<\/p>\n<ul style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px 0px 0px 40px; line-height: 1.6em;\">\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\"><a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/9151\">heartburn<\/a><\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\"><a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/163484\">indigestion<\/a><\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\"><a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/146619\">acid reflux<\/a><\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\"><a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/325078#causes\">stomach cramps<\/a><\/li>\n<li style=\"box-sizing: border-box; margin: 0.5em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\"><a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/323480\">bowel movements<\/a><\/li>\n<\/ul>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Here are some tips to help digestion before going to bed:<\/p>\n<h3 style=\"box-sizing: border-box; margin: 0px 0px 0.4em; border: 0px; outline: 0px; font-size: 1.4375em; vertical-align: baseline; background: transparent; padding: 0px; color: #2e3192; font-family: 'PT Serif', Arial, Helvetica, sans-serif; letter-spacing: 0.05em; line-height: 1.4em;\">Avoid big meals before sleep<\/h3>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Like all functioning areas of the body, the digestive system needs plenty of time to rest and recover from daily life. It is not a good idea to eat a big meal before bedtime as it forces the digestive system to keep working.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">However, a person should not go to bed hungry. A light snack, such as an apple or some avocado toast, is a better idea.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Complex carbohydrates, fruits, vegetables, or a small dose of protein can deal with hunger pangs.<\/p>\n<h3 style=\"box-sizing: border-box; margin: 0px 0px 0.4em; border: 0px; outline: 0px; font-size: 1.4375em; vertical-align: baseline; background: transparent; padding: 0px; color: #2e3192; font-family: 'PT Serif', Arial, Helvetica, sans-serif; letter-spacing: 0.05em; line-height: 1.4em;\">Eat 3 hours before bedtime<\/h3>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">The ideal time to eat an evening meal is 3 hours before going to bed. This gives the stomach time to digest the food properly. It moves into the small intestine and can prevent problems such as heartburn.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Once a person lies down, the contents of the stomach can reflux into the esophagus, which can lead to heartburn or chest discomfort. Food intake prompts the body to release\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/323760\">insulin<\/a>, which can affect a person\u2019s internal body clock and increase wakefulness.<\/p>\n<h3 style=\"box-sizing: border-box; margin: 0px 0px 0.4em; border: 0px; outline: 0px; font-size: 1.4375em; vertical-align: baseline; background: transparent; padding: 0px; color: #2e3192; font-family: 'PT Serif', Arial, Helvetica, sans-serif; letter-spacing: 0.05em; line-height: 1.4em;\">Stick with the water<\/h3>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Avoid drinking coffee late at night as caffeine blocks adenosine, which is a chemical that makes you feel sleepy.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">Other drinks to avoid include sodas, tea with sugar, and hot chocolate. This will also decrease the chances of having to urinate in the middle of the night.<\/p>\n<div style=\"box-sizing: border-box; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; background: transparent; padding: 0px;\"><a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9;\" contenteditable=\"false\" name=\"takeaway\"><\/a>Takeaway<\/div>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">The most important aspect of sleeping patterns is getting a good amount of sleep and trying to establish a routine. If a person has sinus or snoring issues, a change of position may help alleviate those problems.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">As people get older, pains and medical conditions affect their sleep, which means they may stay in one position for a more extended period. So, it is essential to find the right position.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">A few simple tweaks to the sleeping routine, with extra pillows or a new position, might be the difference between a peaceful or restless night\u2019s sleep.<\/p>\n<p style=\"box-sizing: border-box; margin: 1em 0px; border: 0px; outline: 0px; font-size: 1em; vertical-align: baseline; background: transparent; padding: 0px; line-height: 1.6em;\">This article is from Medical News Today &#8211;\u00a0<a style=\"box-sizing: border-box; background: transparent; margin: 0px; border: 0px; outline: 0px; vertical-align: baseline; padding: 0px; color: #77b7d9; text-decoration-line: none; display: inline;\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-side-to-sleep-on-for-digestion#takeaway\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.medicalnewstoday.com\/articles\/best-side-to-sleep-on-for-digestion#takeaway<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>In this article, we discuss how sleeping positions may impact digestion and other aspects of a person\u2019s health, plus other tips for sleeping well&#8230;<\/p>\n","protected":false},"author":4,"featured_media":15836,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-15835","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorised"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.9 - 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